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Wednesday Oct 2nd


"Miracle-Gro" 15:00 time cap

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike

12 Strict Handstand Push-ups

Capacity Builder

On the 3 Minutes x 3 Rounds:


Back Squat

Push Jerk


Barbell: 50% of 1RM Clean and Jerk

each round you complete 7 reps of each movement, then 5, then 3 and rest with the remaining time.

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